WAVE PERIODIZATION
You must have a plan to succeed” In Powerlifting USA, there was a discussion of what is the best training system. Everyone had an opinion, and of course...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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CONJUGATE TRAINING METHOD™ - Circa 2013
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of...
EXPLOSIVE LEG STRENGTH
When most people look at Westside training protocols, they automatically think of powerlifting. But the truth is the Westside System is used in track and field and in...
STRENGTH TRAINING 101
When it comes to training effectively to achieve a maximal level of strength, there are only two ways to train: training correctly and training incorrectly. TRAINING INCORRECTLY One...
RAW BENCHING
I am often asked how to get a big raw bench. I was a Top 8 bencher in 1980 with a 480lb lift at 220, without a shirt....
TRAINING MISTAKES PART 1
Westside Barbell receives lots of calls and emails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based...
SQUATTING 600 POUNDS EASY
It takes proper technique, proper periodization, and special exercises (with correct selection) to fulfill your weaknesses. Combine these with a balance of strengths… and you’re ready. Westside has...
MAKING MISTAKES: PART II
THE SQUATThe squat can cause one to make several mistakes, the most common being: not breaking parallel. What are some reasons for this happening?– Not pushing out on...
BOX SQUATING FOR BIG GAINS PART I
Box squatting has been around since the days of the original Westside Barbell Club (Culver City, CA), when Pat Casey became the first man to squat 800 pounds....
Westside Raw
Many ask, how does Westside train for a raw contest? The answer is simple, the same. Remember our system is based on physics, mathematics, and bio mechanics. The...
WESTSIDE FOR CROSSFIT
General Endurance A Crossfit athlete must have all special strength’s. Explosive strength for jumping, speed strength for the Olympic lifts strength speed for the deadlifts. Most important though...
SHOCK METHODS
Plyometrics, commonly used by Westsiders to develop explosive and absolute strength, were invented by Dr. Verkhoshansky. However, Verkhoshansky used the term, “shock training.” Shock training covered many forms...